Exactly what I'm talking about!

This is a great article I just found in reference to my last post on 5k/interval training!

http://www.ajc.com/health/training-for-your-first-1483662.html

Training for your first 5K: Add gym to fitness routine

By Patti Ghezzi 

For the AJC

When you crave variety, the gym is a great place to mix up your workout routine. You can go to the gym rain or shine. You can build up your strength and flexibility. And, you can have fun.

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Anthony Martinez, training director at L.A. Fitness in Brookhaven, works with many runners and walkers training for an outdoor event like a 5K. Such clients tend to head for the cardio machines, but Martinez encourages them to strengthen their muscles as well when they come to the gym.

“Runners like to feel light, and a lot of times they don’t want to bulk up,” says Martinez, a certified personal trainer. “I tell them that building strength in the right muscle groups will help them with their running.”

He leads his clients through exercises for the hamstrings, inner thighs, calves and quads. Runners often want a challenging workout that delivers the euphoric feeling known as runner’s high. That is possible with strength-training, Martinez says. For example, you can alternate bursts of cardio and weight work.

For Martinez, a typical gym workout involves 30 to 45 minutes of cardio and 30 to 45 minutes of strength-training. He recommends varying your workouts and trying to make it to the gym three to four times a week.

“Clients stick with their fitness routine longer when they see results,” he says. “They let the gym become part of their lifestyle.”

Here are more of Martinez’s tips for runners and walkers wanting to make the most of their gym visits.

Get in the right frame of mind: The most successful clients arrive at the gym open-minded, ready to have fun and focused on their goals, Martinez says. Don’t be defensive, and don’t expect a shortcut.

Don’t rely solely on cardio machines: Runners and walkers naturally gravitate toward the treadmill, but the gym has much more to offer. It’s easy to be intimidated by the machines. Ask a trainer to show you how to use them properly.

Try plyometric training: A trainer can help you add these intense movements, which require strength and endurance. Runners like plyometric training, which involves stretching and contracting muscles, for the euphoric feeling afterward.

Build endurance with interval training: Like plyometric training, intervals provide an intense workout. You push as hard as you can for a short period of time and then slow down for a recovery period before starting another intense burst of cardio. Interval training can make a treadmill workout more productive.

Take a class: Martinez loves the way fitness classes motivate his clients. Classes offer a chance to try new things like Zumba and hip-hop dancing. Yet if you only go to classes when you go to the gym, you miss other things the gym has to offer.

Vary your weight-lifting routine: Trainers have long debated heavier weights and fewer reps vs. lighter weights and more reps. Martinez encourages his clients to do both.

Play it safe: Ask a trainer to help you master the proper form and tempo for each exercise. “If you use too much speed when strength-training, you can hyperextend or pull a muscle,” Martinez says. “Injuries happen when the person goes overboard.”

Hitting the gym can help you push yourself and become a well-rounded athlete. “If you stick to one thing, you limit your progress,” Martinez says. “Mixing it up is what leads to permanent change.”

Interval/ 5k training

I'm not going to lie, I knew I needed to post about this next, but I've avoided it because it's a pretty intimidating amount of information to organize and share...and I finally got to it....most of it. I'm going to split it up. Legs, glutes and abs this post and arms, chest back and shoulders on the next.

Something I learned from my husband and Power Pump teacher, who is also a nurse, when starting a workout, is to start with your bigger muscles and work your way to the smaller muscles including upper body strength, which a lot of people I've talked to at the gym really believe they don't need to run better and faster...and then they've complained to me later about how they are always sore throughout their upper body after races and don't seem to be improving on their speed.

And, I actually don't really do power pump classes anymore because it can hinder interval training, but occasionally learning new techniques to add to routines is useful.

So, I usually start on the elliptical or treadmill machines.  I have to have a routine that involves a series of low-high intensity to increase the lactate threshold (when lactate builds up in the blood stream) which builds the muscle I want for things like 5k training or bodybuilding. I generally like the elliptical more because I feel more tightness in that "area" I'm working on that I mentioned before. I tried to find pictures of the machines I use, but only found a picture for the treadmill. You'll just have to visualize the elliptical machine in your mind as I explain it.

Elliptical Interval Routine - Most of the time I set it to "manual" on a resistance level  of 4 or 5, depending on my energy level for the day, and for 10-12 min. I jog for about a min; a speed of  about 4.5. Then I pick up the pace to a speed of 17-20 for a full min, then back to a light jog interchanging every other min for 10 min. After a couple of weeks, you can increase the level of resistance to increase more muscle.

Treadmill Machine-

Very similar to the elliptical machine. Set it to "speed interval". It will ask for jog and running speed. I set my jog to 4.7 and run to 8.2 (I started at 4.2 and 8.0). It will start with the jog speed you set it at, then when you want to start sprinting, hit the "speed interval" button again and it will go to the running speed you set it at. Interchange every other minute for 10-12 min.

On days when I'm not interval training (usually Tues and Thurs), I like to just jog at a speed of 7.2 for 15-20 min OR choose the "hill" option with a level 3 resistance OR lightly jog for a few miles and then set incline to level 13 and speed of 3.7 for 10 min.

Next I work on either abs and legs/glutes OR just arms and chest OR shoulder and back.

Abs - I start with this machine and add ten pounds with legs in straight in the air above leg rest. 20 reps.

Then I turn to one side with my legs to the side on the lowest set of bars. 15 reps each side.

Then rest a min and go to the next machine. 15 reps straight up to chin level (helps if there is a mirror in front of you) and all the way back down level with the rest of your body. I haven't really tried the technique that the man is doing in this picture...but I think I am going to the next time I'm at the gym. :)

10-15 reps pulling knees toward you. Could try varying techniques like spreading legs wide and circle around to chest (another 10-15 reps).

Next is this cool machine. 20 reps straight. 15 each side.

Last is the oblique slanted seat. This is slightly different from what I use at my gym. I put lean on the pad to my side with one foot on top of the other, with one hand on the side that is not leaning against the pad, and a 10 pound weight in the other hand pulling you down and your obliques resisting the weight coming back up. 20 reps each side (start with 15).

THEN do that 2 more times!! Fun huh?! I don't do that routine every time, but there's the basic idea.

Legs and Glutes - Palades is a great way to tone these areas, but if you want more definition and better 5k times, adding weights is almost essential. There is a big debate about machines straining or tearing muscles...but people have been using them for years without incident...you just have to know how to use them right. A rule a trainer at my gym told me was never put your chin to your neck. It will cause a tear or strain on your neck and back muscles which could be very dangerous. If you don't know how to use the machines, don't be afraid to ask. Everyone at the gym is usually more than happy to help.

When interval training with an area on your body, increase weight and do smaller reps (should only be able to do 5-8 reps).

These are a few of the machines I use at our gym. I ONLY choose 3-6  of the following (you could really strain or pull your muscles doing all of them in one workout) and rotate around for a total of 3 times on each machine or piece of equipment:

This is one of my favorites for that hard to get glute muscle.

  I usually add 10-15 pounds on the bar and do straight down squats or lunge forward.

After going to power pump and seeing how much better my pace got in races, I'm a big believer in what my teacher always lectures about... "It's all about the asymmetrics people!" I know that's not a word, but asymmetric is and it is a great technique to add to 5k training. It usually involves a lot of jumping up and down, and back and forth. I love it and the burn that comes with it!

Sometimes I skip the machines and just use an aerobic bench. I use it power pump style and do a killer lunge routine (About 5 min). First do 10 incline killer lunges with left foot on the bench, your whole body angled to your right. Lift foot from floor and your right knee 3/4 way to chest. 15 reps. Immediately after that tap right foot from floor to bench. 15 reps. Interchange from tapping to knee to chest. 20 reps. Right after that turn to side with left foot still on bench.  Put hands out in front together parallel with chest ( like standing lunges) and jump as high as you can. Both feet leaving the ground and bench. Now, rest ONE minute and do that same routine on the other side.  There are so many things you can do with the bench! Maybe I'll post more ideas later. 

Gotta love that burn! I heard someone once say "sweat is fat crying"  : D

Jump on the stools they usually have available at gyms. I'd start with the smallest size and work your way up.

Saved the best for last! I've been trying some of these routines on the promo tv ads for the last month and just those alone produce great results. Now I want to get the video set!

There you have it-  good effective routines for legs, abs, and glutes!